Tuscan Sunburst Chicken Penne with Roasted Pepper & Balsamic

Ingredients

• 8 ounce Lean ground chicken breast
• 4 ounce Whole-wheat penne pasta
• 1 large Red bell pepper
• 1 tablespoon Olive oil
• 0.5 small Yellow onion
• 2 cloves Garlic
• 0.25 cup Sun-dried tomatoes
• 1 tablespoon Tomato paste
• 1 cup Low-sodium chicken broth
• 0.25 cup Balsamic vinegar
• 1 teaspoon Dried oregano
• 0.5 teaspoon Dried basil
• 0.25 teaspoon Red pepper flakes
• 2 cups Fresh spinach
• 0.25 cup Plain non-fat Greek yogurt
• 2 tablespoons Fresh basil
• 1 tablespoon Light grated Parmesan cheese
• to taste Salt
• to taste Black pepper

Instructions

1. If using a fresh red bell pepper, preheat oven to 400°F (200°C). Place pepper on a baking sheet and roast for 20-25 minutes until skin is blistered and charred. Transfer to a bowl, cover tightly with plastic wrap for 10 minutes, then peel, core, and seed. Roughly chop and set aside.
2. In a small saucepan, bring the balsamic vinegar to a gentle simmer over medium-low heat. Cook for 5-7 minutes, stirring occasionally, until it reduces to about 2 tablespoons and coats the back of a spoon. Be careful not to burn it. Set aside.
3. Bring a pot of salted water to a boil. Add the whole-wheat penne and cook according to package directions until al dente. Reserve 1/2 cup of pasta water before draining. Drain the pasta and set aside.
4. While pasta cooks, heat olive oil in a large non-stick skillet over medium-high heat. Add ground chicken and cook, breaking it up with a spoon, until browned and cooked through, about 5-7 minutes. Drain any excess fat.
5. Add diced onion to the skillet with the chicken and cook until softened, about 3 minutes. Stir in minced garlic and chopped sun-dried tomatoes, cooking for another minute until fragrant.
6. Stir in tomato paste, oregano, dried basil, and red pepper flakes (if using) and cook for 1 minute to toast the spices. Pour in the low-sodium chicken broth and add the chopped roasted red bell pepper. Bring to a simmer and cook for 5 minutes to allow flavors to meld.
7. Add fresh spinach to the skillet and cook until just wilted, about 1-2 minutes. Stir in the cooked penne. If the sauce is too thick, add a splash of the reserved pasta water until desired consistency is reached.
8. Remove the skillet from heat. Stir in the plain non-fat Greek yogurt (or blended cottage cheese) and half of the fresh chopped basil. Season with salt and black pepper to taste.
9. Divide the pasta between two serving bowls. Drizzle evenly with the balsamic reduction, sprinkle with the remaining fresh basil, and an optional dash of light Parmesan cheese. Serve immediately.

Nutrition (per serving)